need advice please help

getbig0909 · 03-15-2008, 09:09 AM

hey im new to this form and really like all this stuff but i need some help...

im 16 weigh 183 (used to 250 lol)

ive been lifting little over a year now and have gotten ok results. my arms are 15 inches chest 43 and yeh that all i know but i wanted ask some questions on my routine and stuff.

Mon.

chest/tri

Tue.

legs

Wed.
off

Thur.

shoulders

Friday

back/bis

i used to drin whey protein after each workout but got the new anobol od from muscle asylum project. idk which one is better im leanin torward whey but i go to school so its hard to eat six meals a day.

but i eat oatmeal in the mornin with chocalate milk. usually two entrees at school and whatever else umm after workouts that drink and then supper which is whatever momma cooks.

i would love to build like 17 or 18in arms if any improvement you see please tell me im a good listener and like talkin to people who know how to do this.

Stuart Lee

**Gazhole** · 03-15-2008, 02:28 PM

Your split isnt great, but its not awful. You could stand to take out your shoulder day and merge it with the other sessions.

Remember that split is only a tiny part, you have to manage all the other variables that make up a program aswell.

I would take a little time to read the stickied topics in this section of the forum as well as diet and nutrition. Most questions on program/diet plan design are answered in those topics.

Yanick · 03-16-2008, 03:18 PM

Hang out here and read and learn, go to other places on the net and read articles. Buy some books and read them. Educate yourself and you'll make the gains you want.

In the meantime, work on your dietary habits. Start making small changes in your lifestyle that will create an environment conducive to growing muscle. Learn what foods supply what macronutrients (Protein, Fat, Carbs) and start to slowly eat balanced meals. For examples chocolate milk and oatmeal is heavy on carbs and saturated fat. Drop the chocolate, drink the milk and the oatmeal but have eggs made with olive oil. It might seem complicated now but if you put some effort in, this stuff will be like second nature to you.

**P-funk** · 03-16-2008, 03:23 PM

at 16yrs old, here are things I would be thinking about:

1) consistently healthy diet habits
2) main compound exercises trained frequenlty through out the week
3) focusing on proper technique
4) increase the amount of weight i can lift

If you do that over the next 4 years, you would not be disapointed with your results.

Honestly, it is that simple!

Yanick · 03-16-2008, 03:25 PM

Quote:

Originally Posted by P-funk

at 16yrs old, here are things I would be thinking about:

1) consistently healthy diet habits
2) main compound exercises trained frequenlty through out the week
3) focusing on proper technique
4) increase the amount of weight i can lift

If you do that over the next 4 years, you would be disapointed with your results.

Honestly, it is that simple!

**P-funk** · 03-16-2008, 03:41 PM

lol....fixed

getbig0909 · 03-16-2008, 08:55 PM

thanks yall yeh i know i need to eat better i used to drink protein shakes and all that and eat steak and rice for dinner every night and eggs and oatmeal and chicken baked potato but thats hard livin at home i liked the gains when i was drinkin them shakes but that stupid anbol od crap came out and tried it i think it sucks but i guess it just depends on who you are but im wantin to get into a good routine that i like do you what do you guys think about this...

mon.
chest/tris flat 3x 10 8 6 or try to get that rep,- incline 3x8- flys 2x10
tri skullcrusher 2x10 pushdown 2x10

wed.

back/bi

rows 10 8 6
puldowns 3x8
sldl 3x12
chins 3xfailure
hammer curls 3x6-8

legs/shoulder
squats 4x10-6
lunges
deadlift
leg curl
oh press
lataral raise
upright rows

i usually try to get the reps i want i go to failure i achieve the reps and usually increase by 5% till i achieve that but i think i been workin out to much i was just wonderin yalls input on this if i did this i would be changin it up like decline bench reverse grip rowns pulldowns. etc i wanna do this right and have been researchin i also like the push pull split but tell me what yall think im all ears

**P-funk** · 03-16-2008, 09:05 PM

still missing the point.

read the stickies and re-read my post. It went right over your head.

getbig0909 · 03-16-2008, 09:12 PM

aww man i sent you a pm check it out please

eddieod · 03-16-2008, 10:17 PM

i wouldnt do a shoulder workout if i was you as gazehole said mix it in. just pick 3 maybe 4 compound exercises for your chest,back and legs and put everything into them so your not saving yourself for the other 2 sets you dont need to do. ive never been a big fan of training shoulders with legs because those huge thigh muscles are full of blood and then you start at the other end of the body trying to pump the blood up to your delts and unless theyre full of blood you wont get the best workout.

03-15-2008, 09:09 AM	#1
getbig0909 Registered User Join Date: Mar 2008 Location: georgia Posts: 11	need advice please help hey im new to this form and really like all this stuff but i need some help... im 16 weigh 183 (used to 250 lol) ive been lifting little over a year now and have gotten ok results. my arms are 15 inches chest 43 and yeh that all i know but i wanted ask some questions on my routine and stuff. Mon. chest/tri Tue. legs Wed. off Thur. shoulders Friday back/bis i used to drin whey protein after each workout but got the new anobol od from muscle asylum project. idk which one is better im leanin torward whey but i go to school so its hard to eat six meals a day. but i eat oatmeal in the mornin with chocalate milk. usually two entrees at school and whatever else umm after workouts that drink and then supper which is whatever momma cooks. i would love to build like 17 or 18in arms if any improvement you see please tell me im a good listener and like talkin to people who know how to do this. Stuart Lee

03-15-2008, 02:28 PM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,532 Photos: 18	Your split isnt great, but its not awful. You could stand to take out your shoulder day and merge it with the other sessions. Remember that split is only a tiny part, you have to manage all the other variables that make up a program aswell. I would take a little time to read the stickied topics in this section of the forum as well as diet and nutrition. Most questions on program/diet plan design are answered in those topics.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

03-16-2008, 03:18 PM	#3
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	Hang out here and read and learn, go to other places on the net and read articles. Buy some books and read them. Educate yourself and you'll make the gains you want. In the meantime, work on your dietary habits. Start making small changes in your lifestyle that will create an environment conducive to growing muscle. Learn what foods supply what macronutrients (Protein, Fat, Carbs) and start to slowly eat balanced meals. For examples chocolate milk and oatmeal is heavy on carbs and saturated fat. Drop the chocolate, drink the milk and the oatmeal but have eggs made with olive oil. It might seem complicated now but if you put some effort in, this stuff will be like second nature to you.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

03-16-2008, 03:23 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	at 16yrs old, here are things I would be thinking about: 1) consistently healthy diet habits 2) main compound exercises trained frequenlty through out the week 3) focusing on proper technique 4) increase the amount of weight i can lift If you do that over the next 4 years, you would not be disapointed with your results. Honestly, it is that simple! Last edited by P-funk : 03-16-2008 at 03:41 PM.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-16-2008, 03:41 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	lol....fixed
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-16-2008, 08:55 PM	#7
getbig0909 Registered User Join Date: Mar 2008 Location: georgia Posts: 11	thanks yall yeh i know i need to eat better i used to drink protein shakes and all that and eat steak and rice for dinner every night and eggs and oatmeal and chicken baked potato but thats hard livin at home i liked the gains when i was drinkin them shakes but that stupid anbol od crap came out and tried it i think it sucks but i guess it just depends on who you are but im wantin to get into a good routine that i like do you what do you guys think about this... mon. chest/tris flat 3x 10 8 6 or try to get that rep,- incline 3x8- flys 2x10 tri skullcrusher 2x10 pushdown 2x10 wed. back/bi rows 10 8 6 puldowns 3x8 sldl 3x12 chins 3xfailure hammer curls 3x6-8 legs/shoulder squats 4x10-6 lunges deadlift leg curl oh press lataral raise upright rows i usually try to get the reps i want i go to failure i achieve the reps and usually increase by 5% till i achieve that but i think i been workin out to much i was just wonderin yalls input on this if i did this i would be changin it up like decline bench reverse grip rowns pulldowns. etc i wanna do this right and have been researchin i also like the push pull split but tell me what yall think im all ears

03-16-2008, 09:05 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	still missing the point. read the stickies and re-read my post. It went right over your head.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-16-2008, 09:12 PM	#9
getbig0909 Registered User Join Date: Mar 2008 Location: georgia Posts: 11	aww man i sent you a pm check it out please

03-16-2008, 10:17 PM	#10
eddieod Registered User Join Date: Apr 2006 Posts: 13	i wouldnt do a shoulder workout if i was you as gazehole said mix it in. just pick 3 maybe 4 compound exercises for your chest,back and legs and put everything into them so your not saving yourself for the other 2 sets you dont need to do. ive never been a big fan of training shoulders with legs because those huge thigh muscles are full of blood and then you start at the other end of the body trying to pump the blood up to your delts and unless theyre full of blood you wont get the best workout.
eddieod Registered User Join Date: Apr 2006 Posts: 13

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